कक्षा XII शारीरिक शिक्षा विद्यार्थी सहायता सामग्री PDF

1  संदेश विद्यालयी विक्षा में िैवक्षक उत्कृष्टता प्राप्त करना केन्द्रीय विद्यालय सं गठन की सिोच्च िरीयता है । हमारे विद्यार्थी, विक्षक एिं िै वक्षक ने तृत्व कताा वनरं तर उन्नवत हे तु प्रयासरत रहते हैं । राष्टरीय विक्षा नीवत 2020 के संदर्ा में योग...

1  संदेश विद्यालयी विक्षा में िैवक्षक उत्कृष्टता प्राप्त करना केन्द्रीय विद्यालय सं गठन की सिोच्च िरीयता है । हमारे विद्यार्थी, विक्षक एिं िै वक्षक ने तृत्व कताा वनरं तर उन्नवत हे तु प्रयासरत रहते हैं । राष्टरीय विक्षा नीवत 2020 के संदर्ा में योग्यता आधाररत अवधगम एिं मूल्ां कन संबन्धित उद्दे श्ों को प्राप्त करना तर्था सीबीएसई के वदिा वनदे िों का पालन, ितामान में इस प्रयास को और र्ी चुनौतीपूर्ा बनाता है । केन्द्रीय विद्यालय संगठन के पां चों आं चलिक लशक्षा एवं प्रलशक्षण संस्थान द्वारा संकवलत यह ‘विद्यार्थी सहायक सामग्री’ इसी वदिा में एक आिश्क कदम है । यह सहायक सामग्री कक्षा 9 से 12 के विद्यावर्थायों के वलए सर्ी महत्वपूर्ा विषयों पर तैयार की गयी है । केन्द्रीय विद्यालय संगठन की ‘विद्यार्थी सहायक सामग्री’ अपनी गुर्ित्ता एिं परीक्षा संबंधी सामग्री-संकलन की वििेषज्ञता के वलए जानी जाती है और अन्य विक्षर् संस्थान र्ी इसका उपयोग परीक्षा संबंधी पठन सामग्री की तरह करते रहे हैं । िुर्- आिा एिं विश्वास है वक यह सहायक सामग्री विद्यावर्थायों की सहयोगी बनकर सतत मागादिान करते हुए उन्हें सफलता के लक्ष्य तक पहुं चाएगी । िुर्ाकां क्षा सवहत । लनलि पांडे आयुक्त, केन्द्रीय विद्यालय संगठन 2  LIST OF CONTRIBUTORS Sl. CHAPTER DEVELOPED BY REVIEWED BY Mr. Arup Das Mr. Provash Das Chapter I: Management of 1 TGT(P&HE) TGT(P&HE) Sporting Events KV OF Dum Dum KV Burdwan Mr. Provash Das Mr. Arup Das Chapter 2: Children and 2 TGT(P&HE), TGT(P&HE), Women in Sports KV Burdwan KV OF Dum Dum Chapter 3: Yoga as Mr. Salman Ahmed Khan Mr. Dinesh Kumar 3 Preventive measure for TGT(P&HE) TGT(P&HE) Lifestyle Disease KV NHPC Singtham KV CMERI Durgapur Chapter 4: Physical Mr. Dinesh Kumar Mr. Salman Ahmed Khan 4 Education & Sports for TGT(P&HE) TGT(P&HE) KV NHPC (CWSN) KV CMERI Singtham Mr. Ananda Ghosh Ms. Sreelekha Das Chapter 5: Sports & 5 TGT(P&HE) TGT(P&HE) Nutrition KV Aradhpur KV AFS Barackpore Ms. Sreelekha Das Mr. Ananda Ghosh Chapter 6: Test and 6 TGT(P&HE) TGT(P&HE) Measurement in Sports KV AFS Barackpore KV Aradhpur Dr. Bulti Roy Mr. Amit Kumar Singh Chapter 7: Physiology & 7 TGT(P&HE) TGT(P&HE) Injuries in Sport KV Rambi KV Panagarh Mr. Amit Kumar Singh Dr. Bulti Roy Chapter 8: Biomechanics 8 TGT(P&HE) TGT(P&HE) and Sports KV Panagarh KV Rambi Mr. Apurba Adhikari Mr. Kratujyoti Sengupta Chapter 9: Psychology and 9 TGT(P&HE) TGT(P&HE) Sports KV Ishapore No.1 KV Cossipore Mr. Kratujyoti Sengupta Mr. Apurba Adhikari Chapter 10: Training in 10 TGT(P&HE) TGT(P&HE) Sports KV Cossipore KV Ishapore No.1 3  INDEX SL. NO NAME OF CHAPTER PAGE 1 CBSE SYLLABUS 2024-25 05 2 Chapter I : MANAGEMENT OF SPORTING EVENT 07 3 Chapter II : CHILDREN & WOMEN IN SPORTS 20 Chapter III :YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE 4 33 DISEASE 5 Chapter IV :PHYSICAL EDUCATION & SPORTS FOR CWSN 43 6 Chapter V :SPORTS & NUTRITION 54 7 Chapter VI :TEST AND MEASUREMENT IN SPORTS 67 8 Chapter VII :PHYSIOLOGY AND INJURIES IN SPORTS 79 9 Chapter VIII :BIOMECHANICS AND SPORTS 88 10 Chapter IX :PSYCHOLOGY & SPORTS 98 11 Chapter X :TRAINING IN SPORTS 106 12 SAMPLE PAPER 1 120 13 SAMPLE PAPER 2 132 14 SAMPLE PAPER 3 144 15 SAMPLE PAPER 4 157 16 SAMPLE PAPER 5 169 17 CBSE SOLVED QUESTION PAPER (2024) 180 4  CBSE SYLLABUS 2024-25 CHAPTER NAME OF CHAPTER MANAGEMENT OF SPORTING EVENT 1. Functions of Sports Events Management (Planning, Organising, Staffing, Directing & Controlling) 2. Various Committees & their Responsibilities (pre; during & post) 3. Fixtures and their Procedures – Knock-Out (Bye & Seeding) & League Chapter I (Staircase, Cyclic, Tabular method) and Combination tournaments. 4. Intramural & Extramural tournaments – Meaning, Objectives & Its Significance 5. Community sports program (Sports Day, Health Run, Run for Fun, Run for Specific Cause & Run for Unity) CHILDREN & WOMEN IN SPORTS Exercise guidelines of WHO for different age groups. Common postural deformities-knock knees, flat foot, round shoulders, Lordosis, Kyphosis, Scoliosis, and bow legs and their respective Chapter II corrective measures. Women’s participation in Sports – Physical, Psychological, and social benefits. Special consideration (menarche and menstrual dysfunction). Female athlete triad (Osteoporosis, Amenorrhea, eating disorders) YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE DISEASE Obesity Diabetes Chapter III Asthma Hypertension Back Pain and Arthritis PHYSICAL EDUCATION & SPORTS FOR CWSN Organizations promoting Disability Sports (Special Olympics; Paralympics; Deaflympics) Concept of Classification and Divisioning in Sports. Chapter IV Concept of Inclusion in sports, its need, and Implementation Advantages of Physical Activities for children with special needs. Strategies to make Physical Activities assessable for children with special needs. SPORTS & NUTRITION Concept of Balanced diet and Nutrition Macro and Micro Nutrients: Food sources & functions Nutritive & Non-Nutritive Components of Diet Chapter V Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food Intolerance, and Food Myths Importance of Diet in Sports-Pre, During and Post competition Requirements 5 CHAPTER NAME OF CHAPTER TEST AND MEASUREMENT IN SPORTS Fitness Test – SAI Khelo India Fitness Test in school Measurement of Cardio-Vascular Fitness – Harvard Step Test Chapter VI Computing Basal Metabolic Rate (BMR) Rikli & Jones - Senior Citizen Fitness Test Johnsen – Methney Test of Motor Educability PHYSIOLOGY AND INJURIES IN SPORTS Physiological factors determining components of physical fitness Effect of exercise on the Muscular System Chapter VII Effect of exercise on the Cardio-Respiratory System Physiological changes due to aging Sports injuries: Classification BIOMECHANICS AND SPORTS Newton’s Law of Motion & its application in sports Types of Levers and their application in Sports. Chapter Equilibrium – Dynamic & Static and Centre of Gravity and its application in VIII sports Friction & Sports Projectile in Sports PSYCHOLOGY & SPORTS Personality; its definition & types (Jung Classification & Big Five Theory) Motivation, its type & techniques. Chapter IX Exercise Adherence: Reasons, Benefits & Strategies for enhancing it Meaning, Concept & Types of Aggressions in Sports Psychological Attributes in Sports – Self-Esteem, Mental Imagery, Self-Talk, Goal Setting TRAINING IN SPORTS Concept of Talent Identification and Talent Development in Sports Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle. Chapter X Types & Methods to Develop – Strength, Endurance, and Speed. Types & Methods to Develop – Flexibility and Coordinative Ability. Circuit Training - Introduction & its importance 6  Chapter- 1 MANAGEMENT OF SPORTING EVENT 1. Functions of Sports Events Management (Planning, Organising, Staffing, Directing & Controlling) 2. Various Committees & their Responsibilities (pre; during & post) 3. Fixtures and their Procedures – Knock-Out (Bye & Seeding) & League (Staircase, Cyclic, Tabular method) and Combination tournaments. 4. Intramural & Extramural tournaments – Meaning, Objectives & Its Significance 5. Community sports program (Sports Day, Health Run, Run for Fun, Run for Specific Cause & Run for Unity) 7  FUNCTIONS OF SPORTS EVENTS MANAGEMENT (PLANNING, ORGANISING, STAFFING, DIRECTING & CONTROLLING) FUNCTIONS CHARECTERISTICS It is the purpose of ascertaining in advance what is supposed to be done and who has to do it. PLANNING This signifies establishing goals in advance and promoting a way of delivering them effectively and efficiently. It is the administrative operation of specifying grouping tasks, ORGANISING duties, authorising power and designating resources needed to carry out a particular system. It is obtaining the best resources for the right job. A significant perspective of management is to make certain that the STAFFING appropriate people with the apt skills are obtainable in the proper places and times to achieve the goals. It involves directing, leading and encouraging the employees DIRECTING to complete the tasks allocated to them. This entails building an environment that inspires employees to do their best. It is the management operation which focus towards the accomplishment of organisational goals. Basically it describe the procedure to be followed while CONTROLLING performing a task and make necessary changes where ever require. E.g. while marking a Kabaddi court whether the measurement is of standard nature or not? Whether the ground is suitable or not? 8 VARIOUS COMMITTEES & THEIR RESPONSIBILITIES (PRE, DURING & POST) RESPONSIBILITIES COMMITTEE PRE DURING POST ORGANIZING Plans all aspects of Oversees the execution Evaluates the event's COMMITTEE the event of the event success competition COMPETITION Manages the actual format, and COMMITTEE competitions schedule Creates marketing MARKETING strategies, Manages promotional AND promotional activities, advertising, PROMOTION materials, and and fan engagement COMMITTEE secures media coverage. Preparing staying Controlling the quality arrangement, BOARDING & and hygiene of food, arranging and Collection of materials LODGING timely distribution of distribution of for stay. COMMITTEE meals and cleanliness of materials for stay, boarding items. preparing menu. DECORATION Decorates the Executes the opening AND playing venue and and closing ceremony in CEREMONY place of stay. a befitting manner. COMMITTEE Provides medical MEDICAL AND support, handles injuries, SAFETY and ensures safety measures are in place. Summarising FINANCE Collection of Prepares Budget expenditure and COMMITTEE Tournament fees etc. settlement of Bills etc. To ensure that all the WIND-UP non-consumable items COMMITTEE have been stored back / returned. 9  FIXTURES AND THEIR PROCEDURES – KNOCK-OUT (BYE & SEEDING) & LEAGUE (STAIRCASE, CYCLIC, TABULAR METHOD) AND COMBINATION TOURNAMENTS. TYPE OF TOURNAMENT TYPE OF DESCRIPTION FIXTURE DRAWING TOURNAMENT METHOD It is a type of tournament in which a team gets eliminated if they lose a match. KNOCKOUT KNOCKOUT TABLE Less number of matches are played. Require less time to complete the Tournament It is a type of tournament in which each STAIRCASE team plays with all the other teams in the Group OR Tournament. LEAGUE CYCLIC Large number of matches are played. Require more time to complete the Tournament TABULAR It is a type of Tournament where the tournament is divided into two sub part LEAGUE CUM KNOCKOUT where one part is played in Knockout format and the other part is played in KNOCKOUT CUM LEAGUE COMBINATION League format. Optimum number of matches are played. LEAGUE CUM LEAGUE Require optimum time to complete the Tournament KNOCKOUT CUM KNOCKOUT STEPS TO DRAW FIXTURE USING KNOCK-OUT TABLE 1. Calculate number of Matches : N-1 2. Calculate Number of Rounds : Number of Rounds = k Where k is the next highest power of 2, such that 2𝑘 ≥N>2𝑘−1 3. Calculate number of teams in Upper and Lower Half and divide the teams: (𝑁+1) 𝑁 Number of Teams in Upper Half (if Number of teams is Odd) = for Even 2 2 (𝑁−1) 𝑁 Number of Teams in Lower Half (if Number of teams is Odd) = 2 for Even 2 4. Calculate number of Byes: = 2𝑘 − 𝑁 5. Allocate in proper sequence i. Last Team of Lower Half iii. First Team of Lower Half ii. First Team of Upper Half iv. Last Team of Upper Half 6. Draw Layout of Fixture 10 Example: Drawing a Knockout Fixture of 9 Teams Number of Matches = (N-1) = 9-1 =8 Matches Number of Rounds = [2 =2, 2 =4, 2 =8, 24 =16], 1 2 3 16 ≥ 𝑁 > 8 , So k =4 Number of Teams in Upper Half (𝑁+1) (9+1) = 2 = =5 2 Number of Teams in Lower Half (𝑁−1) (9−1) = 2 = 2 =4 Number of Byes = 24 − 9 = 16-9 =7 Example: Drawing a Knockout Fixture of 10 Teams Number of Matches = (N-1) = 10-1 =9 Matches Number of Rounds = [2 =2, 2 =4, 2 =8, 24 =16], 1 2 3 16 ≥ 𝑁 > 8 , So k =4 Number of Teams in Upper Half and Lower Half (𝑁) (10) = 2 = 2 =5 4 Number of Byes = 2 − 10 = 16-10 =6 11 STEPS TO DRAW FIXTURE USING CYCLIC METHOD (EVEN NUMBER OF TEAMS) 𝑁(𝑁−1) Number of Matches = 2 Number of Rounds = 𝑁 − 1 Example: Drawing a Fixture of 6 Teams 𝑁(𝑁−1) 6(6−1) Number of Matches = 2 = 2 = 15 Matches Number of Rounds = 𝑁 − 1 = 6-1 = 5 Rounds STEPS TO DRAW FIXTURE USING CYCLIC METHOD (ODD NUMBER OF TEAMS) 𝑁(𝑁−1) Number of Matches = 2 Number of Rounds = 𝑁 Example: Drawing a Fixture of 5 Teams 𝑁(𝑁−1) 5(5−1) Number of Matches = 2 = 2 = 10 Matches Number of Rounds = 𝑁 =5 = 5 Rounds 12 STEPS TO DRAW FIXTURE USING STAIRCASE MEHTOD 𝑁(𝑁−1) Number of Matches = 2 Number of Rounds = 𝑁 − 1 Example: Drawing a Fixture of 6 Teams 𝑁(𝑁−1) 6(6−1) Number of Matches = 2 = 2 = 15 Matches Number of Rounds = 𝑁 − 1 = 6-1 = 5 Rounds FORMULA SUMMARY Teams in Teams in No. of No. of Upper Lower Byes Matches Round Half Half Knock Out- (𝑁 + 1) (𝑁 − 1) N-1 k 2𝑘 -N Odd 2 2 Knockout Knock Out- (𝑁) (𝑁) Tournament N-1 k 2𝑘 -N Even 2 2 where k is the next highest power of 2, such that 2𝑘 >N>2𝑘−1 Cyclic & 𝑁(𝑁 − 1) Staircase N League 2 (Odd) Tournament Cyclic & 𝑁(𝑁 − 1) Staircase N-1 (Even) 2 13  INTRAMURAL & EXTRAMURAL TOURNAMENTS – MEANING, OBJECTIVES & ITS SIGNIFICANCE FUNCTIONS INTRA-MURAL EXTRA-MURAL Extra- Outside Intra- Within Mural- Wall Mural- Wall Competition which is played Competition which is played MEANING outside the wall of an institution. within the wall of an institution. e.g. Regional Sports Meet / e.g. Inter House Tournament in a National Sports Meet in Kendriya Kendriya Vidyalaya Vidyalaya Sangathan Promote Fitness Competition Build Community Compete for Recognition OBJETIVE Skill Development Skill Showcase Inclusivity Networking Fun and Recreation Achievement Extramural tournaments offer Intramural tournaments opportunities for individuals and contribute to the overall well- institutions to showcase their being of the organization by SIGNIFICANCE abilities, promote their brand, and promoting physical health, team compete at a higher level, spirit, and a positive social contributing to a sense of pride environment and achievement COMMUNITY SPORTS PROGRAM (SPORTS DAY, HEALTH RUN, RUN FOR FUN, RUN FOR SPECIFIC CAUSE & RUN FOR UNITY) Community sports programs includes a variety of events and initiatives that aim to promote physical activity, community engagement, and social causes. SPORTS DAY: Objective: To bring the community together through a day of sports and recreational activities. Significance: Fosters community bonding, encourages physical fitness, and provides a platform for friendly competition. HEALTH RUN: Objective: To promote health and wellness through organized running events. 14 Significance: Encourages people to adopt an active lifestyle, raise awareness about the importance of exercise, and improve cardiovascular health. RUN FOR FUN: Objective: To create a fun and enjoyable running experience for participants of all ages and fitness levels. Significance: Promotes physical activity without the pressure of competition, making it accessible to a wide range of individuals. RUN FOR SPECIFIC CAUSE: Objective: To raise awareness and funds for a particular social or environmental cause. Significance: Combines fitness with philanthropy, allowing participants to contribute to a meaningful cause while pursuing their fitness goals. RUN FOR UNITY: Objective: To celebrate unity, diversity, and harmony among community members. Significance: Promotes a sense of togetherness, regardless of differences, and emphasizes the importance of a united community. 15  SELF PRACTISE QUESTIONS MULTIPLE CHOICE QUESTIONS: 01 Marks Q1. Which of the following is/are the functions of Sports Management. a) Planning c) Controlling b) Staffing d) All of these Q2. Which of the following Sports Management process involves in recruitment of personnel. a) Planning c) Controlling b) Staffing d) All of these Q3. Which of the following is NOT a committee to conduct a tournament or competition? a) Committee for Publicity c) Committee for Boarding and b) Committee for releasing a film Lodging d) Committee for First-aid Q4. Which of the following is/are the function(s) of organising committee? a) Planning and Advisory function c) Both of these b) Executive function d) None of these Q5. Which of the following method is used to draw fixtures in league tournaments? a) Staircase c) Cyclic b) Tabular d) All of the above Q6. Which one of the following methods is NOT used for drawing fixtures in league tournaments? a) Cyclic method c) Knockout Method b) Staircase method d) Both (a) and (b) Q7. Which of the following is formula to calculate number of teams in League Tournament: a) N(N-1)/2 c) N(N+1)/2 b) (N-1)/2 d) (N+1)/2 Q8. Which of the following is formula to calculate number of teams in Knockout Tournament? a) N c) N+1 b) N-1 d) (N-1)/2 Q9. Which of the following is a significance of Extramural Competition? a) Promoting Physical Education c) For competing at higher level b) Positive social environment d) Promotion of health 16 Q10. Which of the following is a Community Sports Programme? a) Health Run c) Run for Unity b) Run for Fun d) All of the above VERY SHORT ANSWER QUESTION 2 Marks Q1. Meaning of Intramural and Extramural. Answer: Intramural- The word is derived from the combination of two word- ‘Intra’ & ‘Mural’, which means within the wall. This is basically the competitions which is played within the organization. E.g. School, College etc. Extramural- The word is derived from the combination of two word- ‘Extra’ & ‘Mural’, which means outside the wall. This is basically the competitions which is played between the organizations. E.g. Inter-college tournament, Inter University Tournament. Q2. Describe the Management principle- ‘Staffing’. Answer: Staffing is one of the management principle which is focused on assigning right work to the right people. This may also involve recruitment of new personnel based on the requirement for completion of the task in proper manner. Q3.Name of any two community sports program. Answer: The community sports programme are organised to spread any social message among the citizens and make them aware regarding certain concepts. Run for Unity- This type of community programme is organised for promoting the sense of ‘Unity’ among the citizens of India. Run for Health- This type of community programme is organised for spreading the message of healthy habits among the residents of a community. 17 SHORT ANSWER QUESTION 3 Marks Q1. Draw a League Fixture of 4 teams using ‘Cyclic’ Method. Answer: Q2. Draw a League Fixture of 7 teams using ‘Staircase’ Method. Answer: CASE STUDY BASED QUESTIONS 4 Marks Q1. A school has divided all the students in four groups and named them as- Shakti House, Shanti House, Jyoti House & Kirti House. In the month of December the school planned to conduct an Inter-house Football competition. The school student council formed a committee and successfully conducted the tournament. a) The committee formed by school student council can be called as _________________? b) If the school conducts a League tournament how many matches will be played? c) If the school conducts a Knockout Tournament how many matches will be played? d) This type of event will be considered as Intramural or Extramural Competition? Answer: a) Organizing Committee b) 6 Matches c) 3 Matches d) Intramural Competition 18 LONG ANSWER QUESTION 5 Marks Q1. Draw a Knockout Fixture of 13 teams. Answer: 7. Number of Matches : 13-1= 12 8. Number of Rounds : 4 as 24 ≥13>24−1 i.e. 16 ≥ 13 ≥ 8 9. Number of teams in Upper and Lower Half and divide the teams: (13+1) Number of Teams in Upper Half = =7 2 (13−1) Number of Teams in Lower Half = 2 =6 10. Number of Byes: = 2𝑘 − 𝑁 == 24 − 13 =3 19  Chapter- 2 CHILDREN & WOMEN IN SPORTS 1. Exercise guidelines of WHO for different age groups. 2. Common postural deformities-knock knees, flat foot, round shoulders, Lordosis, Kyphosis, Scoliosis, and bow legs and their respective corrective measures. 3. Women’s participation in Sports – Physical, Psychological, and social benefits. 4. Special consideration (menarche and menstrual dysfunction). 5. Female athlete triad (Osteoporosis, Amenorrhea, eating disorders) 20  EXERCISE GUIDELINES OF WHO FOR DIFFERENT AGE GROUPS AGE GROUP ACTIVITY DURATION Less Than 1 Year Interactive floor-based play Physically active several times a day including 30 minutes of tummy time. 1-2 Years variety of types of physical activities At least 180 minutes spread including moderate to vigorous- throughout the day intensity physical activity 3-4 Years variety of types of physical activities at At least 180 minutes spread any intensity, of which at least 60 throughout the day minutes is moderate to vigorous intensity physical activity. Parameters Age group-5 to 17 Age group-18 to 64 years 65 years and years above INTENSITY Moderate to vigorous Moderate to vigorous Moderate or greater intensity VOLUME/ At least 1 hour in a 150 to 300 minutes /week 150 to 300 minutes DURATION day/more than 60 for healthy adults /week for healthy minutes daily adults TYPES OF 1.Aerobic: At least 3 1.Aerobic: 150 to 300 Varied multi ACTIVITIES days of the week minutes /week (Moderate component intensity)( At least 10 physical activity 2.Muscle- minute per day) for strengthening: At least 3 days of the week 75 to 150 minutes /week 1.Aerobic 150 to (vigorous intensity) 300 minutes /week 3.Bone-Strengthening: (Moderate At least 3 days of the 2.Muscle-strengthening: At intensity) week least 2 days of the week 75 to 150 minutes 3.Balance-enhancing /week (vigorous activities : At least 3 days of intensity) the week 2.muscle- strengthening and 3. Balance- enhancing: 3 or more days a week 21  BENEFITS Develop Muscular- Helps to lower the risk of all To enhance skeletal system, causes of mortality and functional capacity cardiovascular system, communicable diseases and and to prevent Neuromuscular system depression. falls. Helps to develop Improve cardio respiratory psychological and and muscular fitness along sociological aspect with healthy body including promote composition and bone academic performance. health. ACTIVITICS Play, games, sports Walking, Jogging, dancing, like walking, swi ,recreation ,physical weight training swimming, mming, stretching education ,unplanned cycling. Occupational and , dancing, to planned exercise household work. Games, gardening,hiking, programme with or sports ,recreation planned cycling, or within family, school exercise programme with or participating in and community. within family and organized exercise community sessions. COMMON POSTURAL DEFORMITIES This refers to the deformation in the skeletal structure or where the body parts are not aligned that result in some kind of postural deformities. People having postural deformities cannot perform their work efficiently. KNOCK KNEE (GENU VALGUM) In Knock knees, both knees knock or touch each other while standing in a normal position. CAUSES Overweight body. Lack of balanced diet. Lack of vitamin D, calcium and phosphorus. Weakness of muscles and ligaments. PRECAUTIONS CORRECTIVE MEASURES Balance diet should be taken. Horse Riding Do not force the babies to walk at early Keep Pillow between knees for some age. time. Use walking callipers Perform Padmasana and Gomukhasana. Take nutritious meals. 22 BOW LEGS (GENU VARUM) It is the opposite of the knock knees position. If there is a wide gap between knees while standing in a normal position it is bow legs. CAUSES Putting extra weight on leg muscles. Lack of balanced diet and deficiency of calcium and phosphorus. Improper way of walking. Forcing babies to walk at a very early age. PRECAUTIONS CORRECTIVE MEASURES Balanced diet should be taken. Never stand for a long time. Do not force the babies to walk at early age. Walk by bending the toes inward. Walk on the inner edge of the feet. Stand erect with feet joined together. Perform Garudasana, Ardha chakrasana and Ardhmatseyendrasana. FLAT FOOT (PES PLANUS) It is a condition in which the arches on the inside of the feet flatten when pressure is put on them. CAUSES Heaviness of the body. Standing for a long time, Use of poor quality footwear not having an arch. Faulty posture. PRECAUTIONS CORRECTIVE MEASURES Wear shoes of proper shape and size. Walk on heels and toes. High heeled shoes or walking barefoot for long Pick up marbles with toes. durations should be avoided. Perform Vajrasana and Tadasana Walk on wooden staircase. Jumping Rope Jumping on toes. 23 ROUND SHOULDERS The term rounded shoulders is used to describe a resting shoulder position that has moved forward from the body's ideal alignment. Also known as ‘Mom Posture’. CAUSES Poor posture in work, particularly in a desk job. Faulty furniture. Wrong habit of standing and sitting. Carrying heavy load on shoulders. CORRECTIVE MEASURES Stand in correct posture. PRECAUTIONS Hold horizontal Bars Do not sit, stand or walk in bent position. Keep tips of fingers on your shoulder Avoid tight fitting clothes and rotate your hand in the clockwise and anti-clockwise direction. Perform Chakrasana & Dhanurasana. LORDOSIS (SWAYBACK) Lordosis is the decrease in inward curvature of the spine. It creates problem in standing and walking. It can be corrected in the initial stage. Also Known as Hollow Back. CAUSES Habitual over-eating. Improper environment. Diseases affecting vertebrae. Improper development of muscles. Lack of exercise. CORRECTIVE MEASURES PRECAUTIONS Perform Halasana and Take a balanced diet. Paschimottasana. Keep the body straight while carrying weights. Do sit-ups slowly. Avoid walking too long with weight on one Stand to attention and touch the feet hand. with the hands repeatedly. Don’t walk, sit or stand in bent position. Lie on your back and lift feet vertically. 24 KYPHOSIS (HUNCHBACK) Kyphosis implies an increase of a backward curve or decrease of forward curve. Depression of the chest is common in kyphosis. Causes Malnutrition, illness. Carrying heavy load on shoulders. Habit of bending while walking. Wearing light and shapeless clothes. Corrective Measures Precautions Bend head backwards in standing Take a balanced diet. position. Keep the body straight while carrying weights. Perform Chakrasana Dhanurasana,and Avoid walking too long with weight on one Bhujangasana. hand. Hold arms at shoulder level and Don’t walk, sit or stand in bent position. bending elbows. SCOLIOSIS Postural adjustment of the spine in a lateral direction is called scoliosis. A single curve to the left is called the C curve. It can also be found in an S shape. CAUSES Short leg of one side. One side flat foot. Carrying heavy loads on one shoulder. Heredity defects. One side paralysis of spinal muscles. PRECAUTIONS CORRECTIVE MEASURES Take a balanced diet. Avoid walking with a heavy weight. Keep the body straight while carrying weights. Lie down in a prone position Avoid walking too long with weight on one hand. Stand erect with feet few inches Don’t walk, sit or stand in bent position. apart. Tadasana & Trikoanasana Pull Ups Note This problem can be controlled by an expert doctor. 25  WOMEN’S PARTICIPATION IN SPORTS – PHYSICAL, PSYCHOLOGICAL, AND SOCIAL BENEFITS PHYSCAL PSYCHOLOGICAL SOCIAL BENEFITS BENEFITS BENEFITS - Improved cardiovascular - Improved mood - Increased social support health - Increased self-esteem - Increased social - Increased muscle strength - Reduced stress connectedness and endurance - Increased leadership skills - Weight management - Reduced risk of chronic diseases SPECIAL CONSIDERATION (MENARCHE AND MENSTRUAL DYSFUNCTION) Special care should be taken by sportswomen because of the problems associated with their physiology. MENARCHE Menarche is a girl’s first menstrual period. It can happen as early as age 9 or up to age 15. During this time, girls feel tense and emotional. Special attention should be given at this time. As a sportsperson, a young woman has to take special care of herself at that time. MENSTRUAL DYSFUNCTION Long distance running and other sports may lead to alterations in androgen, oestrogen and progesterone hormones, which in some women may directly or indirectly result in amenorrhea (absence of menstrual periods) or infertility. SPECIAL CONSIDERATIONS Education Providing education about menstrual health and hygiene Flexible Training and Flexibility in training and competition schedules to Competition Schedules accommodate menstrual cycles Comfortable and supportive undergarments and menstrual Proper Attire products should be provided Supportive Supportive and non-judgmental environment to discuss and Environment manage their menstrual health concerns. Ensure that girls and women with menstrual dysfunction are Inclusion not excluded from participation in physical activities and sports. 26  FEMALE ATHLETE TRIAD (OSTEOPOROSIS, AMENORRHEA, EATING DISORDERS) FEMALE ATHLETE TRIAD The female athlete triad (the triad) is an interrelationship of menstrual dysfunction, low energy availability (with or without an eating disorder), and decreased bone mineral density. It is relatively common among young women participating in sports. A female athlete can have one, two, or all three parts of the triad. OSTEOPOROSIS It is a condition in which bones become weak and brittle. It occurs when the body loses too much bone, makes too little bones or both. Causes: Menopause Advanced age Diet low in Calcium Eating disorder Bad eating habit AMENORRHOEA It is the absence of menstruation periods that can-happen for many reasons. Main causes are: Genetic abnormalities Excessive exercise Extreme physical or psychological stress. Malnutrition and eating disorder EATING DISORDERS It refers to either eating in excessive amounts or eating in very little amounts. This disorder is related to mental illness and affects a – person’s physical and. mental health. Types of Eating Disorder: 1. Anorexia Nervosa: The person restrict the amount of food because of fear of gaining weight. 2. Bulimia Nervosa: A person eats excessive amount of food and then vomits it in order not to gain weight. 27  SELF PRACTISE QUESTIONS MULTIPLE CHOICE QUESTIONS: 01 Marks Q1. WHO has recommended ______ min of Moderate to vigorous exercise for 5-17 years? a) 60 c) 50 b) 40 d) 30 Q2. Knock knee is known as: a) Genu varum c) Genu Valgum b) Pigeon Chest d) None of the above Q3. Bow leg is known as: a) Genu Varum c) Genu Valgum b) Pigeon Chest d) None of the above Q4. Participation of women in Physical activity leads to a) Intrinsic Motivation c) Reduced stress b) Extrinsic Motivation d) All of the above Q5. Which of the following is part of ‘Female Athlete Triad’? a) Osteoporosis c) Eating disorder b) Amenorrhoea d) All of the above Q6. Which of the following is part of eating disorder? a) Anorexia Nervosa c) Both (a) and (b) b) Bulimia Nervosa d) None of the above Q7. ‘Dhanurasana’ is beneficial in management of which postural deformity? a) Kyphosis c) Bow leg b) Flat foot d) Scoliosis Q8. ‘Tadasana’ is beneficial in management of which postural deformity? a) Kyphosis c) Bow leg b) Flat foot d) Scoliosis Q9. Keeping pillow between the legs helps in the management of: a) Knock knee c) Bow leg b) Flat foot d) Scoliosis Q10. ‘Round Shoulder’ is known as? a) Genu Varum c) Genu Valgum b) Pigeon Chest d) Mom Posture 28 Q11. Assertion-Reason Type Questions Assertion (A): “Achieving health for all means doing is best for health right from the beginning of people’s lives,” says WHO Director-General Dr Tedros Adhanom Ghebreyesus. Reason (R): For children at least 180 minutes of Physical activities of which 60 minutes is moderate to vigorous intensity physical activity should be planned. In the context of the above two statements, which one of the following is correct? a) Both (A) and(R) are true and (R) is the correct explanation of (A). b) Both (A) and(R) are true and (R) is not the correct explanation of (A). c) (A) is true but (R) is false. d) (A) is false but (R) is true. Q12. Assertion-Reason Type Questions Assertion (A): Flat foot refers to a change in foot shape in which the foot does not have a normal arch when standing. Reason (R): Yoga asanas like Chakrasana and Dhanurasana,are also helpful in developing the arch in case of flat foot. a) Both (A) and(R) are true and (R) is the correct explanation of (A). b) Both (A) and(R) are true and (R) is not the correct explanation of (A). c) (A) is true but (R) is false. d) (A) is false but (R) is true. Q13. Matching Type Questions List-1 List-2 I) Knock Knee 1.Increase exaggeration of backward curve II) Kyphosis 2.wide gap between the knees when standing III) Lordosis 3.Knee touch each other in normal standing positions IV) Bow Leg 4.Inward curvature of the spine Choose the correct option from the following: I II III IV a) 3 1 4 2 b) 1 3 4 2 c) 4 2 1 3 d) 2 3 4 1 Q14. Match the postural deformities with their names List-1 I II III IV List-II 1. Scoliosis 2. Flat foot 3. Lordosis 4. Knock Knee 29 Choose the correct option from the following: I II III IV a) 1 2 3 4 b) 3 1 4 2 c) 3 4 1 2 d) 1 3 4 2 VERY SHORT ANSWER QUESTION 2 Marks Q1. What kind of activity should be a part of exercise and of what duration for individuals of age group of 5-17 years children? Answer: WHO has recommended minimum duration and frequency of exercise for all the age groups. The recommendations for children of 5-17 years are as follows: Moderate to vigorous aerobic physical activity (MVPA) for 60 minutes daily. Vigorous aerobic activity should be performed at least 3 days a week. Muscle strengthening activity should be performed at least 3 days a week. Q2. Name any two management of Knock Knee. Answer. Knock knee is a postural deformity and can be tried to be corrected with the following ways. By keeping a pillow in between legs while sleeping. Yoga asanas like Padmasana & Gomukhasana are also be beneficial Q3. What is Menarche? Mention any one special consideration for women during menstruation dysfunction. Answer: ‘Menarche’ is the onset of menstruation process in a girl and special attention should be given to female athletes during this period. However several menstrual dysfunctions can occur and for this proper education should be provided to the female athletes so that they can avoid such dysfunction and continue physical activity. SHORT ANSWER QUESTION 3 Marks Q1. Name three postural deformity and Asanas that can be beneficial in management of such deformity? Answer: (i) Lordosis.: When the inward curvature of the spine gets decreased it is known as Lordosis. It can be managed by performing Halasana regularly. (ii) Round shoulder. The term rounded shoulders is often described as a resting shoulder position that has moved forward from the body's ideal alignment. Dhanurasana and Chakrasana is beneficial in this condition. (iii) Flat foot. It is a condition in which the arches on the inside of the feet flatten when pressure is put on them. Tadasana is beneficial for management of Flat Foot. 30 Q2. Discuss the benefits for women while participating in Physical activity. Answer: Participation in physical activity has many advantages: Physical benefits. It helps improving the various systems of the body and also helps in weight management. Further it reduces the risk of chronic heart diseases. Psychological benefits. Participation in physical activity helps in regularization of mood and reduces stress. It further helps in improving the Self-Esteem. Social benefits. It strengthens the social connection and social support and further enhance the Leadership skill in a women. CASE STUDY BASED QUESTIONS 4 Marks Q1. Mr. Alex, Physical education Teacher at Public School observed that a student of class VIII has a problem of Lumbar-Spine, which is bent in front beyond the normal level. He suggested some exercises to rectify this problem. Based on this case study, answer the following questions. a) What is this deformity known as? b) The deformity referred by Mr. Alex is commonly known as ___________. c) The deformity referred by Mr. Alex related to ____________. d) Which asana can be beneficial in managing the deformity referred by Mr. Alex? Answer: a) Lordosis b) Hollow Back c) Vertebral Column d) Halasana LONG ANSWER QUESTION 5 Marks Q1. What do you mean by correct posture? Explain the standing and sitting posture. What are the causes of bad posture? Answer: Correct posture may also be defined as that assumed position which enables the body to perform or function effectively and is alligned in normal position where weight is equally distributed among different segments of the body e.g. Right & left etc. Correct Posture of Standing In standing position, both the heels of the feet should meet each other. The whole body should be erect, knees straight, chin inside, chest forward, belly backward and pressed inside with equal body weight on both feet. In this position, the complete body should be balanced. Correct Posture of Sitting When we sit in a chair, our hips should be in a straight line and erect. Legs should touch the ground and should not be in hanging position. Thighs should be in horizontal position. The backbone should be erect with the upper region of the backbone straight against the back of the chair. 31 There are different factors which can impact on posture. Some common causes for bad posture are given below: Pain or past injuries Low nutrition Hereditary reasons Overweight and obesity Habit Type of job Lifestyle and fashion 32  Chapter- 3 YOGA AS PREVENTIVE MEASURE FOR LYFESTYLE DISEASE 1. Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, Pachimottansana, Ardha – Matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan pranayama. 2. Diabetes: Procedure, Benefits & Contraindications for Katichakrasana, Pavanmuktasana,Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasan-a, Ardha-Mastendrasana, Mandukasana, Gomukasana, Yogmudra, Ushtrasana, Kapalabhati. 3. Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana, UttanMandukasan-a, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana Matsyaasana, Anuloma- Viloma. 4. Hypertension: Procedure, Benefits & Contraindications for Tadasana, Katichakransan, Uttanpadasana, Ardha Halasana, Sarala Matyasana, Gomukhasana, UttanMandukasan-a, Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi- shodhanapranayam, Sitlipranayam. 5. Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, Nadi- Shodhana pranayama. 33  LIFESTYLE DISEASES PREVENTIVE ASANAS OBESITY Tadasana Pachimottansana “It is condition of body in which Katichakrasana Ardha – the amount of fat increases to Pavanmuktasana Matsyendrasana extreme level” Matsayasana Dhanurasana Can cause Diabetes, Halasana Ushtrasana Hypertension, Cardio-vascular Suryabedhan diseases, cancer, arthritis, Pranayama. flatfoot, respiratory problems, liver malfunction etc. DIABETES Katichakrasana Ardha- It is the condition of the body in Pavanmuktasana Mastendrasana which the amount of sugar in the Bhujangasana Mandukasana blood is prevented from being Shalabhasana Gomukasana used by the cells and is build-up Dhanurasana Yogmudra in the blood. Supta-vajarasana Ushtrasana Type I- (Rare) Pancreas do not Paschimottanasana Kapalabhati. produce sufficient Insulin Type II- (Common) The insulin hormone is not properly used by the body ASTHMA Tadasana Vakrasana It is a condition in which the Urdhwahastottansana Kapalbhati airways gets blocked or narrowed UttanMandukasan Gomukhasana causing difficulty in breathing Bhujangasana Matsyaasana Allegic or Non-Allergic Dhanurasana Anuloma-Viloma. Genetic factors Ushtrasana HYPERTENSION Tadasana Vakrasana It is the condition of increased Katichakransan Bhujangasana blood pressure in the body Uttanpadasana Makarasana 120/80 mmHg is considered Ardha Halasana Shavasana, normal. Sarala Matyasana Nadi-shodhana Reading beyond 140/90 mmHg is Gomukhasana Pranayam considered as a state of UttanMandukasana Sitli Pranayam. Hypertension BACK PAIN AND ARTHRITIS Tadasan Bhujandgasana Urdhawahastootansana Gomukhasana Ardh-Chakrasana Bhadrasana Ushtrasana Makarasana Vakrasana Nadi-Shodhana Sarala Maysyendrsana Pranayama. 34  ASANAS OBESITY DIABETES ASTHAMA HYPERTENSION ARTHERITIS Tadasana Katichakrasana Pavanmuktasana Matsayasana Halasana Pachimottansana Ardha– Matsyendrasana Dhanurasana Ushtrasana Bhujangasana Shalabhasana Supta-vajarasana Mandukasana Gomukhasana Urdhwahastottansana UttanMandukasan Uttanpadasana Ardha Halasana Sarala Matyasana Makarasana Shavasana Urdha Wahastootansana Ardh Chakrasana Bhadrasana PRANAYAMA OBESITY DIABETES ASTHAMA HYPERTENSION ARTHERITIS Yogmudra Suryabedhan Pranayama Kapalabhati Nadi-shodhana Pranayam Sitli Pranayam Anuloma-Viloma 35 Fig: 2.1 Tadasana Fig: 2.2 Katichakrasana Fig: 2.3 Pavanmuktasana Fig: 2.4 Matsayasana Fig: 2.5 Halasana Fig: 2.6 Pachimottansana Fig: 2.7 Ardha–Matsyendrasana Fig: 2.8 Dhanurasana Fig: 2.9 Ushtrasana 36  Fig: 2.10 Bhujangasana Fig: 2.11 Shalabhasana Fig: 2.12 Supta-vajarasana Fig: 2.13 Mandukasana Fig: 2.14 Gomukhasana Fig: 2.15 Urdhwahastottansana Fig: 2.16 UttanMandukasan Fig: 2.17 Uttanpadasana 37 Fig: 2.18 Ardha Halasana Fig: 2.19 Sarala Matyasana Fig: 2.20 Makrasana Fig: 2.21 Savasana Fig: 2.22 Ardh Chakrasana Fig: 2.23 Urdha Wahastootansana Fig: 2.24 Bhadrasana 38  SELF PRACTISE QESTIONS MULTIPLE CHOICE QUESTIONS: 01 Marks Q1. Which of the following asanas is not recommended for diabetes patients? a) Bhujangasana c) Paschimottanasana b) Pawanmuktasana d) Tadasana Q2. Which of the following asanas is practiced in lying (supine) position? a) Shavasana c) Chakrasana b) Tadasana d) All of these Q3. Makarasana is beneficial for _________ a) Diabetes c) Obesity b) Hypertension d) None of these Q4. Which amongst the following is a sitting asana? a) Ardha matsyendrasana c) Ardha chakrasana b) Padahastasana d) Trikonasana Q5. Which of the following should be performed for curing diabetes? a) Dhanurasana c) Pawanmuktasana b) Bhujangasana d) All of these Q6. Which asana is helpful in maintaining normal blood pressure? a) Shavasana c) Shalabhasana b) Padmasana d) Vakrasana Q7. One of the possible causes for obesity could be ___________ a) Heredity c) Fast metabolism b) Excessive Eating d) Both (a) & (b) Q8. Identify the asana. a) Uttan Mandukasana b) Vakrasana c) Uttan padasana d) Ardha halasana 39 Q9. Given below are the two statements labelled as Assertion (A) and Reason(R) Assertion (A) : Bhujangasana is beneficial for various life style diseases Reason(R) : Bhujangaasana position gives a gentle massage to digestive system, and vertebrae muscles. In the context of the above two statements, which one of the following is correct? a) Both (A) and(R) are true and (R) is the correct explanation of (A). b) Both (A) and(R) are true and (R) is not the correct explanation of (A). c) (A) is true but (R) is false. d) (A) is false but (R) is true. Q10. Given below are the two statements labelled as Assertion (A) and Reason(R) Assertion (A) : High blood pressure is the blood flows forcefully into the arteries Reason(R) : The extra pressure exerted on the arterial wall (surface) by the blood. In the context of the above two statements, which one of the following is correct? a) Both (A) and(R) are true and (R) is the correct explanation of (A). b) Both (A) and(R) are true and (R) is not the correct explanation of (A). c) (A) is true but (R) is false. d) (A) is false but (R) is true VERY SHORT ANSWER QUESTION 2 Marks Q1. What is the role of yoga in lifestyle diseases? Answer: Yoga gives relief from physical and mental ailments. Regular practice of yoga relieves mental stress. Yoga makes a person free from anger, anxiety and emotional disturbances. Cold, cough, insomnia, asthma, constipation, arthritis, acidity, Diarrhea etc. can be prevented with the regular practice of yogic Asanas. Postural deformities can be prevented by the regular practice of yoga. Q2. What is obesity? Is it a disease? Explain your answer. Answer. Obesity is defined as an excessive accumulation of fat [adipose tissue] that imparts health risk. Obesity in itself is not a disease but the condition of obesity leads to many diseases caused by many factors including behaviours like eating patterns, lack of sleep, stress etc. Q3. Explain the contraindications of Matsyendrasana Answer: Contraindications of Ardha Matsyendrasan are as follows Avoid doing during pregnancy and menstruation due to the strong twist in the abdomen. People with heart, abdominal or brain surgeries should avoid this asana. Those who are having a peptic ulcer or hernia should avoid it. Those with severe spinal problems should avoid it. Those with mild slipped discs can do it but in severe cases it should be avoided. 40 SHORT ANSWER QUESTION 3 Marks Q1. 1. Explain the procedure of ‘Bhujangasana’. Answer: The procedure of Bhujangasana is as follows: (This is done in a lying posture) Lie on the stomach and rest your forehead on the floor. Keep the feet and toes together and touch the ground, Place the hands at shoulder level and palms on the floor. Inhale and lift the head, chest, and abdomen up towards the roof and keep the navel on the floor. Pull your torso back and off the floor with support of your hands. Q2. What do you understand about hypertension? Describe the procedure for performing any one Yogic asana which reduces hypertension. Answer: Hypertension occurs when the blood pressure of a person becomes abnormally high i.e. beyond the acceptable limits. One Yogic asana which reduces hypertension is the Tadasana (Palm tree Pose). It is performed in the following ways Stand erect and place your legs slightly apart, with your hands hanging alongside your body. Make your thigh muscles firm. Then lift your kneecaps while ensuring you do not harden the lower part of your belly. Hold the pose for 10-20 seconds and return to normal position. CASE STUDY BASED QUESTIONS 4 Marks Q1. Neeti along with her father was regular at District Park in early morning. She realized that most of the children are obese. She along with her few classmates wanted to help those children. She discussed with her physical education teacher and the Principal of the school. School decided to organize awareness rally for the neighbourhood. a) Obesity causes i. Underweight ii. Diabetes iii. Back Pain iv. Both (b) & (c) b) Which of the following Asana (posture) is not used for curing obesity. i. Ardhmatsyendrasana ii. Vajrasana iii. Parvatasana iv. Trikonasana c) Choose the Asana which is used for curing obesity i. Sukhasana ii. Shavasana iii. Vajrasana iv. Shalabhasana 41 LONG ANSWER QUESTION 5 Marks Q1. Explain the contraindications of Pada hastasana, Matsyendrasana and Urdhva hastasana. Answer: Contraindication of Pada hastasana are as follows A person who is suffering from a spinal problem should avoid doing it. Also avoid, if you have any type of knee or neck injury. Contraindications of Ardha Matsyendrasan are as follows Avoid doing during pregnancy and menstruation due to the strong twist in the abdomen. People with heart, abdominal or brain surgeries should avoid this asana. Those who are having a peptic ulcer or hernia should avoid it. Those with severe spinal problems should avoid it. Those with mild slipped discs can do it but in severe cases it should be avoided. Contraindications of Urdhva Hastasana Avoid in case of shoulder or neck injuries. Avoid, if experiencing dizziness while staring upwards and in case of any other medical concerns. 42  Chapter- 4 PHYSICAL EDUCATION & SPORTS FOR CWSN 1. Organizations promoting Disability Sports (Special Olympics; Paralympics; Deaflympics) 2. Concept of Classification and Divisioning in Sports. 3. Concept of Inclusion in sports, its need, and Implementation 4. Advantages of Physical Activities for children with special needs. 5. Strategies to make Physical Activities assessable for children with special needs. 43  ORGANIZATIONS PROMOTING DISABILITY SPORTS (SPECIAL OLYMPICS, PARALYMPICS, DEAFLYMPICS) SPECIAL OLYMPICS INTERNATIONAL: Special Olympics International- Started by Eunice Kennedy Shriver (Sister of John F Kennedy, former president of USA) Children with intellectual disabilities could be exceptional athletes/sports persons and that through sports they can realize their potential for growth & development. Founded in 1968 SPECIAL OLYMPICS BHARAT Special Olympics Bharat: Officially recognised body in India- for developing Sports Opportunity for people with intellectual disabilities. Founded in 1987 as Special Olympics India and later changed to Special Olympics Bharat in 2001. PARALYMPICS Category of disabilities: Physical, Visual & Intellectual impairment. Held at an interval of 04(four) years following the Olympic Games and is managed by International Paralympic Committee. Vision- “To enable Paralympic athletes to achieve sporting excellence and inspire and excite the world.” First Paralympic Games held in Rome 1960. First Winter Paralympic games held in 1976, Sweden. DEAFLYMPICS International Event where individuals who are Deaf can only participate. Also known as World games for Deaf. All signals are Visual in form (e.g. Referee use different colour flags in place of whistle) Held once in four Years. First Game- 1924, Paris 44  CONCEPT OF CLASSIFICATION AND DIVISIONING IN SPORTS Classification and Divisioning is a process used in disability sports for providing even and fair competition for athletes with disability through grouping of athletes. The goal is of classification or divisioning is to reduce or minimize the effect of sports performance due to variable abilities. CLASSIFICATION: It refers to the process of grouping athletes based on their functional abilities, impairments, or characteristics, rather than their skill level. This ensures that individuals with similar conditions compete against each other, creating a level playing field. DIVISIONING: On the other hand, it involves categorizing athletes into specific divisions or classes based on their classification. This ensures that competitions are structured in a way that accommodates various levels of abilities. CLASSIFICATION DIVISIONING Loss of limb or limb deficiency Age- Team sports and Leg length difference Individual sports Impaired muscles power Gender Impaired passive range of movement Skill Ability:- Short stature(Low Height due to short leg, Maximum Efforts Rule -to arm and trunk) achieve the intentions to Hypertonia(abnormal increase in muscles fairness. Athletes are tension and reduced ability of a muscles to expected to give their max. stretch) efforts during divisioning Ataxia (lack of coordination of muscles process. movement) CONCEPT OF INCLUSION IN SPORTS, ITS NEED, AND IMPLEMENTATION Inclusion in sports refers to the practice of creating an environment where everyone, regardless of their abilities, gender, race, or background, can participate and feel welcome. 45 NEED FOR INCLUSION Promoting Equality It encourage the feeling belongingness among the CWSN. Empowering Individuals Empowers individuals with disabilities or to participate actively in sports. Breaking Stereotypes Inclusion helps challenge stereotypes associated with certain sports or genders, proving that anyone can excel in any discipline if given the opportunity and support. Social and Psychological Development. For inproving Self Esttem, Social and communication Skill. IMPLEMENTATIONS FOR INCLUSION IN SPORTS Accessible Facilities For hassle free participation. E.g. ramps, adaptive sports equipment, and wheelchair-friendly spaces. Training and Coaches, referees, and volunteers should undergo training to Education understand the needs of diverse athletes Inclusive Policies Inclusive policies that address discrimination, harassment, and unequal treatment, while actively promoting diversity in all aspects of the game Supportive Creating outreach programs for CWSN. Programs E.g. Scholarship Programme etc. ADVANTAGES OF PHYSICAL ACTIVITIES FOR CHILDREN WITH SPECIAL NEEDS Development of Motor Skills Improved mental Health & enhance Self-Esteem & Self- Image Ensure participation in Physical Education Programmes Improve Physical Fitness Improved Emotional health Behavioural Benefits Increased Independence Improve Social Adjustments 46  STRATEGIES TO MAKE PHYSICAL ACTIVITIES ASSESSABLE FOR CHILDREN WITH SPECIAL NEEDS STRATEGIES DESCRIPTION An appropriate Communication methods should be used. COMMUNICATION E.g. for children with Verbal and hearing impairment visual signals to be used. The area play should be reduces and must be free of SPACE hazards. Size should be bigger for easy handling. Weight should be lighter. EQUIPMENT Shape should be regular. Height of goal post etc. should be lower. MODIFICATION IN To be modified to meet the requirements and include RULES them with regular Physical education class. Small and achievable goals should be set for avoid GOAL SETTING reduction in Motivation. INTEREST BASED Choice should be given for ensuring comfort and ACTIVITIES adaptability. 47  SELF PRACTISE QUESTIONS MULTIPLE CHOICE QUESTIONS: 01 Marks Q1. Which of the following is not included in Paralympics Values? e) Courage g) Equality f) Determination h) Emotion Q2. Eligibility criteria to participate in Paralympics includes a) Amputee c) Visually impaired b) Cerebral Palsy d) All of these Q3. How many colours are there in the Deaflympics Logo? e) 2 g) 4 f) 3 h) 5 Q4. In which year, the last Summer Deaflympics was organized? e) 2015 g) 2017 f) 2016 h) 2022 Q5. In which year, the Special Olympics India was founded? a) 1947 c) 1987 b) 1984 d) 2010 Q6. In which year, Special Olympics Bharat was registered? e) 1984 g) 1998 f) 1988 h) 2001 Q7. In which year, the first Deaflympics was organized? e) 1924 g) 1950 f) 1949 h) 1952 Q8. Which of the following games were known as 'World Silent Games'? a) Special Olympics c) Paralympics b) Deaflympics d) Adaptive games Q9. The symbol of Paralympic Games is comprised of a) Three agitos. c) Four hands b) Three fingers d) Five fingers Q10. Which of the following sports is not included in the Winter Deaflympics? a) Snowboarding c) Curling b) Ice Hockey d) Shooting 48 Q11. Assertion Reason Type Question Assertion (A): Children with disability have a special need. Reason (R): The children are not able to participate in regular physical activities and exercises. (a) Both (A) and (R) are true and (R) is the correct explanation of (A). (b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (c) (A) is true but (R) is false. (d) (A) is false but (R) is true. Q12. Assertion Reason Type Question Assertion (A): Adaptive sports are designed for all the individual Reason (R): Special Olympics Paralympics and Deaflympics are example of the adaptive Sports. (a) Both (A) and (R) are true and (R) is the correct explanation of (A). (b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (c) (A) is true but (R) is false. (d) (A) is false but (R) is true. Q13. Assertion Reason Type Question Assertion (A): In 1960 the Mandeville Games Federation (ISMGF) conducted his first official Paralympic Games in Italy, Rome featuring 400 athletes from 23 Nations. Reason (R): In 1968 the world witnessed the first international Special Olympics game in Chicago, USA. (a) Both (A) and (R) are true and (R) is the correct explanation of (A). (b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (c) (A) is true but (R) is false. (d) (A) is false but (R) is true. Q14. Assertion Reason Type Question Assertion (A): The first summer Olympic Games were held in Paris in 1924. Reason (R): The first winter Deaflympic Games were started in 1950. (a) Both (A) and (R) are true and (R) is the correct explanation of (A). (b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (c) (A) is true but (R) is false. (d) (A) is false but (R) is true. Q15. Assertion Reason Type Question Assertion (A): Classification process is a grouping process associated with Paralympics and Para Athletes. Reason (R): Divisioning process is a grouping process associated with a Special Olympics. (a) Both (A) and (R) are true and (R) is the correct explanation of (A). (b) Both (A) and (R) are true and (R) is not the correct explanation of (A). (c) (A) is true but (R) is false. (d) (A) is false but (R) is true. 49 Q16. Match the following: List - I (sports) List-II (year of starting) i. Deaflympic 1. 1968 ii. Special Olympics 2. 1924 iii. Paralympics 3. 1988 iv. Special Olympic Bharat 4. 1960 - Choose the correct option from the following: I II III IV (a) 2 1 3 4 (b) 2 1 4 3 (c) 2 3 1 4 (d) 2 4 1 3 Q17. Match the following: List – I List-II i. Paralympic 1. Per Ludos Aequalitas (equality through sport) ii. Special Olympic 2. Citius Altius Fortius (faster higher stronger) iii. Deaflympics 3. Spirit in motion iv. Modern Olympics 4. let me win but if I cannot win let me be brave in - the attempt Choose the correct option from the following: I II III IV (a) 4 2 1 3 (b) 3 1 4 2 (c) 1 2 3 4 (d) 3 4 1 2 VERY SHORT ANSWER QUESTION 2 Marks Q1. Enlist the objectives of Special Olympics Bharat. Answer: To achieve this mission, the Special Olympics Baharat has laid down the following objectives: Focus on holistic development and training that is based on 'learning-by- doing' approach and creating innovative opportunities. Motivate children with special needs to join school and reduce the drop-out rate. Create role models who will inspire the children to participate in sports and other extracurricular activities and also motivate their parents to support them. Train teachers to sensitize them to the needs of special children and create a cadre of physical education teachers from among the people with special It needs who can work with schools and in community centres. Involve the community in conducting activities and change negative attitudes and misperceptions to accept people with intellectual disabilities 50 Q2. Give the motto of Deaflympics. Why are Deaflympics organized differently from the modern Olympic or Paralympic games? Answer. The motto of Deaflympics is 'PER LUDOS AEQUALITAS', which means equality through sports. It was adopted as a means to empower the people with hearing impairment, to encourage them to defy the social barriers, create sportspersons who strive for higher standards of excellence and celebrate the spirit of sports for people with hearing impairment. The biggest difference between the Deaflympics, Olympics, Paralympics, and other main sporting events is the competitors cannot start a race with a bell, whistle, and bullhorn or cannot hear a referee call the play. Q3. What is the eligibility criteria to participate in Paralympics? Answer: Athletes who participate have a range of disabilities including impaired muscle power, hypertonia, ataxia, vision impairment, intellectual impairment, etc. SHORT ANSWER QUESTION 3 Marks Q1. Why should we include CWSN in regular Physical Education? Answer: Considering the following advantages, the CWSN should be included in regular physical education class. It promotes the sense of oneness and the CWSN do not feel secluded from others. It enhance the skill level of CWSN which provide them the confidence to participate in various competitions. Q2. Mention the advantage of Physical activities for children with special needs. Answer: The advantage are as follows: Improve physical fitness- similar to other children the physical fitness is also a prime requirement for CWSN. Participation in physical activities helps them to achieve the same. Improve social adjustment- The participation in physical activities also helps them to socially adjust with other fellow children. Improve emotional condition-.The participation in physical activity removes the feeling of being secluded and hence helps in improving the mental and emotional health. Q3. Describe the ‘maximum effort rule’ used in the Special Olympics. Answer: Maximum effort rule is used in the divisioning process in special Olympic competitions that athletes are competing against other athletes of similar ability. Therefore the maximum effort rule is a) To provide a fair competitive environment for athletes b) To provide a resource for official event directors to create a fair competitive environment. An athletes are expected to give their maximum effort during the divisioning process and coaches are expected to motivate all athletes towards giving their best. 51 CASE STUDY BASED QUESTIONS 4 Marks Q1. Dev is a child with intellectual disability studding in ABC Public School. He has very good strength and shows interest in sports. His Physical education teacher and special educator encouraged him to take part in competitions. e) Which organization conducts sporting events for persons with Intellectual disability? f) When was that organization established in India? g) Name a Sport in which Dev can take part. h) Who founded the international body of that organization? Answer: e) Special Olympics Bharat f) 1987 g) Powerlifting h) Eunice Kennedy Shriver Q2. In relation to the picture, answer the following question: a) The symbol of Paralympic Games shown in the picture is composed of three asymmetrical crescent, called ___________. b) International Paralympic Committee (IPC) was formed on ___________. c) The Paralympic anthem is ___________. d) What is the vision of IPC? Answer: a) Agitos b) 22 September, 1989 c) “Hymn de I’Avenir” or “Anthem of the Future” d) To enable para athletes to achieve sporting excellence and to inspire and excite the world LONG ANSWER QUESTION 5 Marks Q1. Mention strategies to make Physical education assessable for CWSN. Answer: The following strategies can be used to make Physical education accessable for CWSN: Proper communication method: based on their limitations a proper communication method should be used during physical activity. E.g. Using visual signals for persons with mute; using audio signals for blind individuals. Proper equipment: Instead of regular equipment a modified version should be used for CWSN. E.g. Bat / racquet of bigger size. 52  Modification in Rules: The rules can be blended to include them in regular physical activity. E.g. the height of net can be reduced to make it easier for them to send the ball across the court. Space: The playing area should be made safe and can be reduced due to their limited mobility. Interest based activities: A variety of activities should be kept and the CWSN can choose the activity in which they feel confident. 53  Chapter- 5 SPORTS & NUTRITION 1. Concept of Balanced diet and Nutrition 2. Macro and Micro Nutrients: Food sources & functions 3. Nutritive & Non-Nutritive Components of Diet 4. Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food Intolerance, and Food Myths 5. Importance of Diet in Sports-Pre, During and Post competition Requirements 54  CONCEPT OF BALANCED DIET AND NUTRITION NUTRITION Nutrition is the process of taking in food and converting it into energy and other vital nutrients required for life BALANCED DIET A balanced diet is essential for ensuring that all the nutrients are consumed in the proper quantities and ratios. This means that meals from all the food groups should be included in a meal in such a way that all the nutrients are provided in sufficient amounts. INCLUDES- Carbohydrate, Protein, Fats, Vitamins, Minerals, Roughage & Water. MACRO AND MICRO NUTRIENTS: FOOD SOURCES & FUNCTIONS MACRO NUTRIENTS CARBOHYDRATE PROTEIN FATS ROUGHAGE MICRO NUTRIENTS VITAMINS- WATER SOLUBLE VITAMINS FAT SOLUBLE VITAMINS MINERALS MACRO MINERALS MICRO MINERALS MACRO NUTRIENTS NUTRIENT FUNCTION SOURCES Carbohydrates provide energy Fruits, cereal grains, milk, (4kcal/g) needed by the body and CARBOHYDRATES sugar, rice, vegetables, the nervous system, brain and red pasta, bread. blood cells. Proteins build and repair body Milk and milk products, cells; form part of various vegetables, grains, fish, PROTEINS enzymes, hormones, and eggs, poultry, meat, antibodies. Also provides energy (4 legumes. kcal/g). 55  NUTRIENT FUNCTION SOURCES Fats provide energy (9kcal/g); carry Meat, poultry, fish, milk fat-soluble vitamins; are part of and milk products, nuts FATS cell membranes, membranes and seeds, vegetable oils, around nerves, hormones, bile (for desi ghee, vanaspati ghee, fat digestion). butter, margarine, cheese. Dietary fibre or roughage provides Whole grain cereals feeling of fullness i.e., one does (whole wheat Flour, Dalia, not feel hungry soon after having a oats etc.), Whole Pulses, meal. Green leafy vegetables ROUGHAGE (GLVs), peas, beans and It provides bulk to the diet, helps other vegetables, fruits in smooth elimination of stool or like guava, orange, faeces. pineapple etc. MICRO NUTRIENT- VITAMINS- WATER SOLUBLE VITAMINS IMPORTANT FUNCTIONS SOURCES Vitamin B1 Works as coenzyme (Thiamine Whole-grain cereals, pulses, (Thiamine) pyrophosphate-TPP) needed for peanuts and seeds, energy metabolism. mushrooms, green peas, Important for nerve function beans, egg yolk and meat Needed for DNA and RNA synthesis Vitamin B2 Important for normal vision and Milk and milk products; animal (Riboflavin) skin health products like eggs, liver, kidney; green leafy vegetables e.g. Broccoli, Whole-Grain Cereals, Legumes. Vitamin B3 Important for nervous system, Whole-grain cereals, pulses, (Niacin) digestive system, and skin meat, poultry, fish, vegetables (especially mushrooms). Vitamin B5 Part of co-enzyme A (CoA) needed Widespread in foods: milk, (Panto